You’re standing in the kitchen, staring at that yellow curve on the counter, and the question hits you: how many calories are in one medium banana? It seems like such a simple thing to ask. But if you’ve ever tried to track your macros or just lose a few pounds, you know that "simple" is rarely the case when it comes to nutrition labels and fruit bowls.
Let’s get the number out of the way immediately. According to the USDA (U.S. Department of Agriculture), a medium banana—roughly seven to eight inches long—clocks in at 105 calories.
That’s it. 105.
But honestly, numbers without context are kinda useless. Is that a "good" 105 calories? Is it mostly sugar? Will it spike your insulin and make you crash before your 2:00 PM meeting? People treat bananas like they’re either a superfood or a sugar bomb disguised in a peel. The truth is somewhere in the middle, and it’s a lot more interesting than just a digit on a calorie-counting app.
The anatomy of those 105 calories
When we talk about how many calories are in one medium banana, we’re mostly talking about carbohydrates. Bananas are famous for them. Out of those 105 calories, about 90% come from carbs. You’re looking at roughly 27 grams of total carbohydrates.
Wait. Don't freak out.
It’s not just "sugar." About 3 grams of that is fiber. Fiber is the hero here. It’s what keeps the fruit from being a literal candy bar. Then you have the starch. If the banana is slightly green, it’s packed with something called resistant starch. This is a type of carbohydrate that your small intestine can’t actually digest. It passes through to the large intestine, where it feeds your good gut bacteria.
Basically, your body treats some of those calories more like fiber than fuel.
Does the size actually matter?
Of course it does.
We use "medium" as a baseline because it’s the standard grocery store size, but nature doesn’t work in standards. If you grab a tiny "finger" banana, you might only be looking at 70 or 80 calories. If you’re at a warehouse club and pick up one of those massive, foot-long monsters? You’re easily pushing 135 calories or more.
Size matters.
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- Extra small (less than 6 inches): 72 calories
- Small (6-7 inches): 90 calories
- Medium (7-8 inches): 105 calories
- Large (8-9 inches): 121 calories
- Extra large (9 inches or longer): 135 calories
Most people overestimate what "medium" looks like. If it’s the length of your hand from wrist to middle fingertip, you’re probably in the medium-to-large camp.
Why the ripeness changes everything (but not the calories)
Here is a weird myth: people think a brown, spotty banana has more calories than a green one.
It doesn't. Not really.
The total energy content remains almost identical as the fruit ages. What changes is the bioavailability of those calories and how your tongue perceives them. When a banana is green, the carbs are locked up in those resistant starches I mentioned earlier. As it sits on your counter and turns yellow, then brown, enzymes break those starches down into simple sugars like glucose, fructose, and sucrose.
That’s why a brown banana tastes like dessert. It’s literally more sugary.
But here’s the kicker for your metabolism. The glycemic index (GI) of a green banana is around 30. That’s very low. A fully ripe, spotted banana can jump up to a GI of 60. This means the ripe banana hits your bloodstream faster. If you’re a marathon runner, you want that brown banana for quick energy. If you’re a diabetic or just trying to keep your energy stable, the greener, the better.
What else is inside that peel?
If you only focus on how many calories are in one medium banana, you’re missing the point of eating whole foods. You could eat 100 calories of gummy bears, but your body would treat them very differently.
Potassium is the big name here. A medium banana gives you about 422 mg of potassium. That’s roughly 9% of your daily needs. Potassium is vital for nerve function and heart health. It helps regulate your blood pressure by balancing out the salt in your diet. Most Americans don't get nearly enough of it.
Then there’s Vitamin B6. One banana covers about 25% of what you need for the day. B6 is involved in brain development and keeping your immune system from tanking. You also get a decent hit of Vitamin C, magnesium, and copper.
It’s a multivitamin in a biodegradable wrapper.
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The sugar "problem"
Some low-carb advocates act like bananas are the enemy. They point to the 14 grams of sugar and run for the hills.
Let's be real.
Nobody ever got obesity from eating too many bananas. The sugar in a banana comes packaged with water and fiber. This slows down digestion. It’s not the same as the high-fructose corn syrup in a soda. Plus, bananas contain polyphenols and phytosterols, which are plant compounds that actually support overall health.
Real-world comparison: Banana vs. The World
To understand the 105 calories in a medium banana, let’s look at what else you could eat for the same "cost."
An apple is usually around 95 calories. Very similar. But the apple has more fiber and less starch. A medium orange is about 60 calories. So, the banana is a bit more calorie-dense than citrus.
What about processed snacks? A single "snack size" bag of pretzels is usually 110 calories. The difference? The pretzels are empty. No potassium, no B6, and they’ll leave you hungry in twenty minutes because they lack the volume and micronutrients of the fruit.
If you choose the banana, you’re getting more "bang for your buck" in terms of satiety.
Common misconceptions that won't die
You’ve probably heard that you shouldn't eat bananas at night because the sugar will turn to fat while you sleep.
That’s nonsense.
Your body doesn’t have a clock that suddenly decides to store fruit as fat at 8:01 PM. In fact, bananas contain tryptophan, an amino acid that helps your body produce serotonin and melatonin. Eating a banana in the evening might actually help you sleep better.
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Another one? "Bananas are too high in carbs for weight loss."
Actually, the CSIRO (Commonwealth Scientific and Industrial Research Organisation) has done extensive work on resistant starch. They found that diets high in resistant starch (like those found in under-ripe bananas) can actually increase fat oxidation and reduce fat storage. So, the "high carb" fruit might actually be a fat-burning tool if you pick the right one.
Practical ways to use these calories
If you're worried about the 105 calories, look at how you're eating them.
A banana blended into a smoothie with milk and protein powder is a classic. But be careful. When you blend fruit, you're breaking down those fiber walls. You might digest it even faster, leading to a quicker hunger return.
Try slicing a medium banana onto a piece of whole-grain toast with a smear of peanut butter. Now you’ve added protein and healthy fats. This combo creates a "complete" snack that keeps your blood sugar flat for hours.
Or, use them as a natural sweetener. One of the best hacks for cutting calories in baking is replacing oil or sugar with mashed bananas. You get the moisture and the sweetness without the processed junk.
The "Cost" of Production
It’s also worth noting that not all bananas are created equal in terms of quality. The Fairtrade Foundation often points out that the "cheap" bananas we see in stores often come at a high environmental and social cost. While it doesn't change the calorie count, choosing organic or Fairtrade bananas ensures you aren't consuming residues from synthetic pesticides, which some experts, like those at the Environmental Working Group (EWG), suggest is better for long-term metabolic health.
The Bottom Line on Banana Calories
At the end of the day, knowing how many calories are in one medium banana is just one piece of the puzzle. 105 calories is a drop in the bucket of a standard 2,000-calorie diet.
It’s a portable, pre-packaged, nutrient-dense fuel source. It’s perfect for a pre-workout boost or a mid-morning bridge between breakfast and lunch.
Stop stressing about the sugar. Start looking at the fiber and the vitamins. If you’re looking to manage your weight, pay more attention to the size of the fruit rather than the fruit itself. A "medium" banana is your friend.
Actionable Steps for Your Next Snack
- Measure your fruit: For one week, actually measure the length of your bananas. You might realize you’ve been eating "extra-large" 135-calorie versions while logging them as "medium."
- Choose the tint: If you want sustained energy and gut health benefits, buy them slightly green. If you need a quick burst before the gym, wait for the yellow.
- Pair for satiety: Never eat a banana alone if you're prone to hunger crashes. Pair it with a small handful of almonds or a tablespoon of Greek yogurt to slow down the sugar absorption.
- Freeze the overripe ones: Don't throw away the brown ones. Peel them, break them in half, and freeze them. They make a perfect, creamy base for "nice cream" that’s way lower in calories than traditional dairy desserts.
- Check the label on dried versions: Be careful with banana chips. They are often fried in oil and coated in sugar, which can turn a 105-calorie fruit into a 500-calorie fat trap. Stick to the fresh stuff.